Coconut Flour Nutrition, Benefits & How to Use It!

Coconut flour is growing in popularity as more people discover the many health benefits of coconut flour nutrition, in addition to its many uses as a delicious, gluten-free and beneficial alternative to other flours.

What do you need to know about coconut flour nutrition? It is high in fiber, protein and healthy fats and free from wheat and other grains. It is also low in sugar, digestible carbohydrates and calories. Plus, this flour has a low score on the glycemic index.

This makes it a favorite among Paleo dieters, gluten-free eaters including those with celiac disease or a gluten sensitivity those with digestive problems like leaky gut syndrome, anyone with a nut allergy, those with diabetes, vegetarians and just about everyone else in between.

In reality, coconut flour is not actually flour in the way we normally think of it. It contains zero grains and consists of 100 percent pure coconut meat. Read on to learn more.

Coconut Flour Nutrition Facts

A ¼-cup serving (or about 30 grams) of coconut flour contains roughly:
120 calories
16 grams carbohydrates
6 grams protein
4 grams fat
10 grams fiber
3.6 milligrams iron (20 percent DV)

Is coconut flour considered a carb? Flour derived from coconuts is generally considered a low-carb fiber. Is coconut flour OK for the ketogenic diet, and better yet, is coconut flour good for keto diet? 

Chia Seeds Benefits: The Omega-3, Protein-Packed Superfood

Chia seeds are frequently featured as the star ingredient in many healthy eating recipes, ranging from baked goods to protein bars to smoothies and beyond. Apart from offering a pop of flavor and texture to your favorite foods, these seeds are also highly nutritious and bring a long list of chia seeds benefits to the table, including increased energy levels, balanced blood sugar and improved heart health.

So why are chia seeds good for you? 

Keep reading for a complete list of chia seeds benefits and side effects, preparation instructions, and some simple ways to add this tasty seed into your daily diet with some wonderful chia seed recipes.

What Are Chia Seeds?

Chia seeds (Salvia hispanica) have become one of the most popular superfoods in the health community. Hailing from a species of flowering plant in the mint family, they are native to areas of Mexico and Guatemala but are commonly cultivated in many areas in North and South America.

These tasty seeds are easy to digest when prepared properly and can be a very versatile ingredient that works well in a variety of recipes. Plus, they offer a long list of important nutrients, including fiber, protein, manganese and calcium, along with plenty of antioxidants and omega-3 fatty acids.

Not only that, but recent research has found that the chia seeds benefits are even greater than scientists initially realized. Chia seeds benefits include promoting healthy skin, reducing signs of aging, supporting the heart and digestive system, building stronger bones, and more.

Benefits

1. Support Healthy Skin

Chia seeds are jam-packed with antioxidants, accounting for the powerful benefits of chia seeds for skin health. Antioxidants are compounds that fight free radical damage and prevent oxidative stress while also promoting tissue repair and protecting against skin damage.

Interestingly enough, researchers from Mexico recently uncovered that they have a total antioxidant concentration nearly two times higher than previously reported. In fact, the antioxidant activity of chia seeds was shown to stop up to 70 percent of free radical activity.

As one of the most high-antioxidant foods on the planet, adding chia seeds to your diet may help fight premature aging and protect the skin cells against free radical damage to optimize the health of your skin.

2. Promote Digestive Health

Chia is loaded with fiber, squeezing nearly 11 grams of fiber into a single ounce. This means that adding just one ounce of chia seeds into your daily diet can supply a whopping 44 percent of your fiber needs for the entire day.

Because of their rich fiber content, chia seeds benefit digestive health by promoting regularity and increasing stool frequency to prevent constipation. The fiber also acts as a prebiotic to provide fuel for the beneficial bacteria in the gut, which plays a central role in many aspects of health and disease.

Plus, the fiber in chia seeds also absorbs a good amount of water and expands in the stomach, helping to keep you feeling fuller for longer. This may explain why clinical studies show that using chia seeds for weight loss could be effective by curbing hunger and suppressing appetite.

3. Improve Heart Health

Thanks to their high content of antioxidants, fiber and heart-healthy fats, chia seeds pack a major punch when it comes to cardiovascular health. In fact, one of the most powerful chia seeds health benefits is their ability to reduce inflammation and decrease several risk factors of heart disease. Inflammation can put extra strain on blood vessels and is thought to contribute to heart disease along with a slew of other chronic conditions.

Chia seeds are especially high in omega-3 fatty acids, boasting even more omega-3s per gram than salmon. Omega-3s work to protect the heart by lowering blood pressure, cholesterol levels and inflammation. Meanwhile, the fiber found in chia seeds can help manage cholesterol levels and keep the arteries clear to minimize the risk of coronary heart disease.

4. Balance Blood Sugar

Rich in both alpha-linolenic acid and fiber, evidence from several studies suggests that chia seeds can help maintain normal blood sugar levels to fight diabetes and insulin resistance. One animal model in the British Journal of Nutrition even found that adding them to a high-sugar diet prevented changes in blood sugar and lipid levels. What’s more, human studies have also found that adding chia seeds to white bread reduces the glycemic response to prevent spikes and crashes in blood sugar levels.

5. Boost Energy and Exercise Performance

Chia seeds are often used by athletes for carb loading, a strategy that helps maximize the storage of glycogen in the muscles and liver to optimize endurance and boost exercise performance. In fact, a study published in the Journal of Strength and Conditioning concluded that consuming chia seeds enhanced exercise performance for workouts that lasted 90 minutes the same way a sugar-laden sports drink would but without all the unhealthy sugar. In the study, half of the athletes drank 100 percent Gatorade, while the others consumed half Gatorade and half chia seed drink. In the end, the runners' times were matched, but the half-chia group consumed far less sugar.

Plus, the protein in chia seeds can help build muscle mass and increase strength to help fuel your workouts. Research shows that consuming protein as a post-workout meal can aid in the repair of muscle tissues and can also build new muscle to speed up recovery time between workouts.

6. Build Stronger Bones

One of the biggest chia seed health benefits is the ability to strengthen bone health and preserve bone density while reducing the risk of serious conditions like osteoporosis. This is because chia seeds are loaded with calcium and manganese, two minerals that are incredibly important for maintaining bone health.

With about 99 percent of the calcium in your body stored in your bones, calcium serves an important role in maintaining bone strength and density. Manganese is also involved in bone metabolism, with studies showing that a deficiency in this key nutrient can impair bone resorption and decrease bone formation. Impressively enough, a single ounce of chia seeds contains 18 percent of the calcium you need in a day while also meeting 30 percent of your daily manganese requirements to help build stronger bones.

7. Aid in Weight Loss

Adding chia seeds to your diet is an excellent way to enhance weight loss and help shed stubborn pounds. Chia seeds also rank among the top plant-based protein foods, which is why chia seeds protein is great to consume for those trying to put on lean muscle, burn fat, and manage hunger and appetite.

Studies show that increasing your intake of protein can promote weight loss by curbing cravings and cutting caloric intake. One study published in the American Journal of Clinical Nutrition, for example, showed that increasing protein intake by just 15 percent of daily calories led to significant decreases in energy intake and appetite. Other research shows that following a high-protein diet rich in foods like chia seeds could reduce levels of ghrelin, the hormone responsible for stimulating hunger.

8. Fight Cancer Growth

Chia seeds are rich in alpha-linolenic acid (ALA), a type of omega-3 fatty acid found in many plant foods. In 2013, an in-vitro study published in the Journal of Molecular Biochemistry found that ALA helped limit the growth of both breast and cervical cancer cells. Researchers also found that it caused cell death of the cancer cells without harming the normal healthy cells in the body. While more research still needs to be done to find out the deeper implications of ALA on other types of cancer, this is a great discovery for women struggling with these increasingly common types of cancer. This discovery also makes chia seeds potential cancer-fighting foods.

9. Enhance Oral Health

Because chia seeds are packed with calcium, phosphorus, vitamin A and zinc, it's no wonder that promoting oral health makes the list as a top benefit of chia seeds. Calcium is the building block of your teeth that is necessary for maintaining oral health. Meanwhile, zinc prevents tartar by keeping plaque from mineralizing onto your teeth and has an antibacterial effect that keeps bad breath germs away. Vitamin A and phosphorus are also important for strong teeth and a healthy mouth, both of which are plentiful in chia seeds.

Nutrition Facts

Take a look at the chia seeds nutrition facts, and it's easy to tell why they're so good for you. Each serving contains a small amount of chia seeds calories but is rich in protein, fiber, manganese, phosphorus and calcium. Plus, chia seeds also contain omega-3 fatty acids and other important micronutrients and antioxidants that are important to health as well. This explains why there are so many chia seeds benefits.

One ounce (about 28 grams) of chia seeds contains approximately:
137 calories
12.3 grams carbohydrates
4.4 grams protein
8.6 grams fat
10.6 grams dietary fiber
0.6 milligram manganese (30 percent DV)
265 milligrams phosphorus (27 percent DV)
177 milligrams calcium (18 percent DV)
1 milligram zinc (7 percent DV)
0.1 milligram copper (3 percent DV)
44.8 milligrams potassium (1 percent DV)

In addition to the nutrients listed above, chia seeds also contain several essential fatty acids; vitamin A, vitamin B, vitamin E and vitamin D; and minerals, such as iron, iodine, magnesium, niacin and thiamine.

Uses in Ayurveda and Traditional Medicine

Given the powerful nutritional value of chia seeds and the long list of health benefits of chia seeds, it should come as no surprise that they have been used for their potent healing properties in many branches of traditional medicine.

According to Ayurveda, chia seeds can help nourish the blood and promote regularity, thanks to their ability to absorb water in the gastrointestinal tract, forming a gel-like substance. Chia seeds can also reduce inflammation, promote kidney health and support proper hydration.

Chia seeds were also originally grown in Central and South America and were used as a natural remedy to enhance endurance and provide strength to warriors. In fact, these ancient civilizations believed that chia seeds possessed supernatural powers and attributed much of their stamina to the super seed.

Chia Seeds vs. Flax Seeds vs. Hemp Seeds

Chia seeds, flax seeds and hemp seeds are the three most popular varieties of seeds for their crunchy texture, mild flavor and the wealth of chia seeds benefits that they can provide. All three are rich in fiber and protein and make valuable additions to a vegan or vegetarian diet for their medicinal properties and extensive nutrient profile.

Ounce for ounce, chia seeds contain the highest amount of fiber and are especially rich in soluble fiber, which can help lower cholesterol levels, reduce appetite and promote regularity. They are also easy to digest, and unlike other types of seeds, they can be consumed either whole or ground. Plus, they boast a good amount of several other micronutrients, including calcium, manganese and phosphorus.

Flax seeds pack in the most omega-3 fatty acids per serving, which is important for reducing inflammation and preventing chronic disease. Flax seeds are also high in lignans, which are plant compounds that acts as an antioxidant and have been linked to protection against cancer and heart disease. Unlike chia seeds, however, flax seeds need to be ground up before consumption in order to maximize the potential health benefits.

Compared to chia seeds and flax seeds, hemp seeds pack in the highest amount of plant-based protein per serving. They're also rich in magnesium, zinc and iron, three minerals that are essential to many aspects of health. However, they also contain a much higher ratio of omega-6 to omega-3 fatty acids, a nutrient which most of us get too much in our diets already. Experts typically recommend keeping this ratio as low as possible to relieve inflammation and prevent chronic disease.

Where to Find and How to Grow Chia Seeds

Wondering where to buy chia seeds? They can be found in the health food section of most grocery stores or ordered in bulk quantities online. There are various different types of chia seeds available, including black chia seeds, white chia seeds, milled seeds and pre-hydrated chia. Chia seed oil is also available and can be applied topically to supply your skin with a good amount of hydrating essential fatty acids.

Regardless of what type of chia you decide to buy, opt for organic chia seeds whenever possible and buy from a reputable retailer to ensure you're getting the best bang for your buck.

You can also try growing chia at home in either an indoor or outdoor garden. Sprinkle the seeds over soil, and be sure to provide enough space for your plant as they tend to grow tall, with some reaching up to six feet. Water seeds daily, and start harvesting once most of the petals have fallen off the flowers of the chia plant. Then pick the flower heads and place them in paper bags to allow them to dry. Once dried, the seeds should separate from the plant rather easily and can then be collected and used in your favorite dishes — everything from simple cereals to low-carb bread recipes to the classic chia seed pudding.

History

Many people wonder: Where do chia seeds come from? 

Although today they can be found around the world, they were originally grown in Mexico, where the seeds were highly valued for their medicinal properties and nutritional value. In fact, they were even used as currency at one point.

The chia seed is nutrient-dense and packs a punch of energy-boosting power. Aztec warriors ate chia seeds to give them energy and endurance, claiming that just one spoonful of chia could sustain them for 24 hours. Chia means strength in the Mayan language, and chia seeds were known as runners' food because runners and warriors would use them as fuel while running long distances or during battle.

Today, the chia seeds nutrition profile has become the subject of increasing research in the scientific community, with more and more studies uncovering a wide array of potential chia seeds benefits and cementing its status as a potent superfood.

Risks and Side Effects

There are very few side effects associated with chia seeds, and the chia seeds benefits typically outweigh any risks when consumed in moderation as part of a balanced diet.

There has been some conflicting research about the effect of chia seeds on prostate cancer, however. A study done on the effects of ALA on prostate cancer showed that this fatty acid could increase the risk of prostate cancer, but the study was later shown to have some bias. In fact, according to another study in 2010, ALA did not increase prostate cancer risk and actually decreased the risk in participants. Clearly, the jury is still out here.

Occasionally, some people may experience stomach discomfort when consuming chia seeds, especially in large amounts, due to the high fiber content. As with any food, eat in moderation and always drink plenty of water. If you have any concerns or experience any persistent side effects, consider decreasing your intake and be sure to discuss with your doctor.

Final Thoughts

The chia seed is a type of seed that comes from a flowering species in the mint family of plants and is native to Mexico and Guatemala.

The chia nutrition profile boasts a good amount of protein, fiber, omega-3 fatty acids, and important minerals like manganese, calcium and phosphorus — thus explaining why chia seeds benefits are so plentiful.

So what are chia seeds good for? 

Chia seeds benefits include increased weight loss, better blood sugar levels, improved heart health, enhanced regularity, increased weight loss and more.

From chia seed pudding to protein bars and baked goods, there are plenty of chia seeds recipe options that you can try to fit this nutrient-rich seed into your diet and get chia seeds benefits.

Soak, grind or enjoy whole for a nutritious and delicious way to boost the benefits of your diet and take advantage of the multitude of chia seeds benefits.

Apple Cider Vinegar Benefits and Uses

Despite its recent surge in popularity, the extensive list of apple cider vinegar benefits has been well-known for centuries. It's been shown to keep blood sugar in check, amp up weight loss, and even improve the appearance of acne and scarring, among other apple cider vinegar benefits. Plus, apple cider vinegar consumption works great for the keto diet.

But is apple cider vinegar good for you? 

And what is Bragg's apple cider vinegar good for? 

Apple cider vinegar (ACV) uses range from soothing sunburns to giving your gut health a boost. Some even suggest that ACV cures cold symptoms and seasonal allergies as well as acid reflux.

With at least 30 potential uses and a host of proven health benefits, this is a must-have item in your medicine cabinet.

What Is Apple Cider Vinegar?

Apple cider vinegar is a type of vinegar made from apple cider that has undergone fermentation to form health-promoting probiotics and enzymes, giving it significantly less sugar and fewer calories than apple cider or apple juice. In fact, it only takes one to two tablespoons of ACV to take advantage of the health benefits of apple cider vinegar and each tablespoon clocks in at just 3–5 calories and contains minimal sugar.

ACV has been consumed for thousands of years. In fact, records show that we've been fermenting apple juice into vinegar since well before 5,000 B.C.

Historically, ACV has been used for a variety of different purposes, such as helping to detoxify the liver, purifying blood, cleansing the lymph nodes and boosting immunity. In ancient Greece, Hippocrates even prescribed it mixed with a bit of honey to help cure coughs and colds.

In the 17th century, Europeans began using vinegar medicinally. They started preparing it in syrups and antiseptics and even used it as a gargle to kill off germs.

Today, ACV has re-entered the spotlight and is beginning to gain some well-deserved recognition for its potent health-promoting properties. Not only can it be used as a natural remedy to treat a variety of ailments, but it can also be added to salad dressings and marinades or used as an effective all-natural household cleaner and disinfectant.

Apple Cider Vinegar Benefits vs. Apple Cider Benefits

So what distinguishes apple cider from apple cider vinegar, and can they be used interchangeably?

Apple cider is made from fresh pressed apples. It's similar to apple juice but it's not filtered or processed in the same way.

ACV, on the other hand, is actually made from apple cider that has been fermented by yeast and bacteria, which turns the sugars into alcohol. It then undergoes a second fermentation process in which the alcohol is converted into acetic acid.

This fermentation process accounts for the many health benefits of apple cider vinegar and is the reason why ACV is able to lower cholesterol, keep blood sugar levels stable and relieve acid reflux. Apple cider, on the other hand, may taste great but doesn't provide the same wealth of benefits.

Health Benefits

1. Regulates Blood Sugar Levels

The ability of ACV to help maintain normal blood sugar is one of the most well-studied apple cider vinegar benefits.

In one study, vinegar consumption was found to decrease blood sugar levels by an average of 31 percent after eating white bread. Similarly, an animal study showed that giving diabetic rats ACV for four weeks was found to significantly reduce blood sugar levels.

ACV may also increase insulin sensitivity. Insulin is the hormone responsible for transporting sugar from the blood to the tissues where it can be used as fuel. Sustaining high levels of insulin can cause insulin resistance, which reduces its effectiveness and leads to high blood sugar and diabetes.

A study in Diabetes Care showed that vinegar ingestion helped significantly improve insulin sensitivity by up to 34 percent in those with either type 2 diabetes or insulin resistance.

To keep blood sugar levels stable, try diluting one to two tablespoons of apple cider vinegar in 8 ounces of water and consuming before meals. Additionally, be sure to moderate carbohydrate intake, increase your consumption of fiber and protein foods and get in plenty of regular physical activity to drop blood sugar levels even more.

2. Enhances Weight Loss

ACV has been in the limelight recently with fitness gurus and natural health experts alike recommending an apple cider vinegar diet to help drop unwanted pounds quickly. But is apple cider vinegar good for weight loss? And how much weight can you lose by drinking apple cider vinegar?

There is a plethora of research out there confirming the benefits of apple cider vinegar for weight loss. In one study, consuming just two tablespoons per day of ACV over 12 weeks resulted in nearly 4 pounds of weight loss with no other modifications to diet or lifestyle.

Studies show that ACV may also increase satiety, which can help reduce intake and amp up weight loss. In fact, one study showed that drinking apple cider vinegar actually decreased total caloric intake by up to 275 calories over the course of the day.

However, just because apple cider vinegar benefits weight loss doesn't mean that it should be used as a quick fix all on its own. In fact, if just drinking it alone, the amount of ACV weight loss will be minimal. To really see results, be sure to use it in combination with a healthy diet and active lifestyle.

3. Lowers Cholesterol

Cholesterol is a fat-like substance that can build up in the arteries, causing them to narrow and harden. High blood cholesterol puts a strain on your heart, forcing it to work harder to push blood throughout the body.

Apple cider vinegar can promote heart health by helping to keep cholesterol levels low. An animal study out of Iran showed that supplementing rats with ACV was able to reduce bad LDL cholesterol while also increasing beneficial HDL cholesterol.

Besides including a tablespoon or two of apple cider vinegar in your diet each day, other ways to lower cholesterol fast include minimizing your intake of sugar and refined carbohydrates, including a good variety of healthy fats in your diet and eating a few servings of fish per week.


4. Improves Skin Health

ACV doesn't just affect your internal health; it has also been shown to treat acne and reduce scarring. Certain strains of bacteria often contribute to the development of acne. Vinegar is well-known for its antibacterial properties and has been shown to be effective against many strains of harmful bacteria.

ACV also contains specific components like acetic acid, lactic acid, succinic acid and citric acid, all of which have been shown to inhibit the growth of Propionibacterium acnes, the specific strain of bacteria responsible for causing acne.

These beneficial components may also reduce scarring. A study in the Journal of Cosmetic Dermatology showed that treating acne scars with lactic acid for three months led to improvements in the texture, pigmentation and appearance of treated skin as well as a lightening of scars.

Adding some probiotic foods into your diet, using healing masks and toners and keeping your skin well-moisturized are some other effective home remedies for acne as well.

5. Reduces Blood Pressure

High blood pressure is a major risk factor for heart disease. It forces the heart to work harder, causing the heart muscle to weaken and deteriorate over time.

Apple cider vinegar benefits your blood pressure levels, helping to keep your heart healthy and strong. An animal study in Japan showed that giving rats acetic acid, the main component in vinegar, resulted in reduced levels of blood pressure. Another animal study had similar findings, demonstrating that vinegar effectively blocked the actions of a specific enzyme that raises blood pressure.

Other natural ways to lower blood pressure include increasing your intake of magnesium and potassium, upping your fiber intake and swapping the salt and processed foods for whole foods.

6. Relieves Symptoms of Acid Reflux

Gastroesophageal reflux disease, also known as GERD or acid reflux, is a condition characterized by acid backflow from the stomach up into the esophagus, causing symptoms like heartburn, belching and nausea.

Acid reflux is often a result of having low levels of stomach acid. If this is the case for you, drinking apple cider vinegar may help provide relief from acid reflux symptoms by introducing more acid into the digestive tract to prevent acid backflow.

For best results, dilute one to two tablespoons of ACV in an 8 ounce glass of water and drink just before eating. Additionally, remember to follow an acid reflux diet rich in vegetables, healthy fats and fermented foods to slash symptoms even more.

What Is It Good For?

Now that you know how healthy ACV is for you, what are the best ways to use apple cider vinegar? Check out these 30 apple cider vinegar uses so you can take advantage of apple cider vinegar benefits:

1. Boosts Gut Health

By opting for organic raw apple cider vinegar, you can add a healthy dose of beneficial bacteria into your diet. This bacteria can enhance the health of your digestive system and deliver a host of added gut bacteria benefits like increased immunity and an improved ability to digest and absorb nutrients. Incorporate one to two tablespoons into your diet per day along with other fermented foods such as kombucha or kefir for best results.

2. Soothes Sunburns

If you've spent a little too much time in the sun, ACV is a great natural remedy for soothing dry, sunburnt skin. Add a cup of ACV plus 1/4 cup coconut oil and some lavender essential oil to a lukewarm bath and soak to provide sunburn relief.

3. Regulates Blood Sugar

Apple cider vinegar benefits your blood sugar levels and can even increase insulin sensitivity. Try making an apple cider vinegar drink by diluting one to two tablespoons in an 8-ounce cup of water and consuming before meals to keep blood sugar levels steady.

4. Fights Fungus

Fungal infections like athlete's foot, toenail fungus, jock itch or yeast infections can be easily treated with the help of ACV. Creating an antifungal spray is one of the most effective apple cider vinegar uses. Combined with other fungus-fighting ingredients, it can reduce symptoms and provide relief fast.

5. Improves Skin Health

Apple cider vinegar benefits for skin include treating acne and reducing scarring. Known for its antibacterial and healing properties, apple cider vinegar benefits skin health by killing off strains of acne-causing bacteria. Try an apple cider vinegar toner to help enhance skin health.

6. Enhances Circulation

Some studies have found that applying ACV to varicose veins could help reduce symptoms. Try combining with witch hazel and scrubbing in a circular motion to improve circulation and alleviate symptoms.

7. Treats Warts

Want to get rid of a wart that won't go away? 

Try soaking a cotton ball in ACV, applying directly to the wart and covering with a bandage overnight. 

Though it may take a while, repeating this a few times can cause the wart to eventually fall right off.

8. Heals Poison Ivy

ACV is a natural remedy that can help soothe an itchy poison ivy rash. This is because it contains potassium, which may help reduce the swelling associated with poison ivy. Try applying a teaspoon directly to the skin a few times per day until it is healed.

9. Kills Bugs and Fleas

If your dog or cat can't stop scratching themselves, ditch the chemical-laden flea killers and try this natural remedy instead. Add equal parts water and apple cider vinegar to a spray bottle and apply to the fur once per day until fleas are gone. You can also try making your own homemade bug spray and applying to your skin to fight off pesky insects.

10. Wards off Seasonal Allergies

Many people use apple cider vinegar as a natural remedy for seasonal allergies. The healthy bacteria found in ACV may promote immunity and support healthy lymphatic drainage to kick seasonal sniffles and allergies to the curb. Try to drink two tablespoons diluted in water next time your allergies are acting up.

11. Acts as a Natural Deodorant

The armpits are a great breeding spot for bacteria, which can lead to a worsening of body odor. ACV possesses powerful antibacterial properties and makes an excellent natural deodorant. One of the simplest apple cider vinegar uses is to dab a bit on your fingers and apply under your arms to help neutralize odor and keep you smelling fresh.

12. Keeps Hair Shiny

For dull or dry hair, try using apple cider vinegar for hair. Making an apple cider vinegar hair rinse prevents dryness, makes it smell great and helps hair stay shiny and lustrous.

13. Amps Up Weight Loss

ACV can boost satiety and kill cravings to kickstart weight loss. There are plenty of options for how to drink apple cider vinegar, but one of the easiest options is to make an apple cider vinegar weight loss drink by adding a dose of ACV to your favorite green smoothie recipes.

14. Reduces Acid Reflux and Heartburn

Many people experience acid reflux as a result of low levels of stomach acid. ACV can help increase levels of stomach acid to prevent backflow into the esophagus and reduce symptoms of heartburn. It works best to drink apple cider vinegar right before meals. Dilute a tablespoon or two of ACV in one 8-ounce cup of water and drink up to fight off acid reflux.

15. Balances Your pH

Although acetic acid, the primary component in ACV, is acidic, it has an alkalizing effect on the body. A few tablespoons of apple cider vinegar per day can keep your pH levels balanced to help optimize health.

16. Acts as a Household Cleaner

Mixing equal parts ACV with water to make an all-natural household cleaner is one of the easiest and most effective apple cider vinegar uses. Thanks to its antibacterial properties, it's perfect for killing off germs and keeping the house spotless.

17. Whitens Teeth

ACV can even brighten up your smile and naturally whiten your teeth. For best results, try brushing with a bit of ACV, rinsing your mouth out. Keep in mind that overdoing it can actually erode your enamel, so use a moderate amount and avoid overdoing it.

18. Relieves Cold Symptoms

If you feel a case of the sniffles coming on, a few tablespoons of ACV may be a useful natural cold remedy to relieve symptoms fast. This is because apple cider vinegar contains beneficial bacteria that can help give your immune system a quick boost, especially when you're feeling under the weather.

19. Lowers Blood Pressure

Acetic acid, the main component in ACV, has been shown to reduce blood pressure levels and help improve heart health. For best results, dilute a tablespoon of apple cider vinegar in an 8-ounce cup of water and consume three times daily to help drop blood pressure.

20. Aids in Detoxification

ACV can help balance your pH, encourage lymphatic drainage and enhance circulation, making it a great tool when it comes to detoxification. The typical apple cider vinegar dosage is one to two tablespoons mixed with water a few times per day, but you can also try out the Secret Detox Drink to get a concentrated megadose of health-promoting ingredients that can aid in detoxification.

21. Soothes Sore Throat

When you're feeling under the weather with a scratchy sore throat, you may want to consider reaching for the apple cider vinegar. With its potent antibacterial properties, ACV can soothe your throat to help get you back to feeling your best. However, be sure to dilute your ACV with water to maximize results and prevent the acidity from burning your throat.

22. May Help Remove Chemical Residue

Many people wash fruits and veggies with ACV instead of water due to its ability to kill off bacteria and prevent foodborne illness. Some also use ACV to remove chemical residue and reduce pesticide exposure, although more research is needed to determine whether this is more effective than water alone.

23. Extends Shelf-Life

Thanks to its acidic pH, ACV is often used as an effective food preservative, helping to extend shelf-life by killing off bacteria and blocking food spoilage. Try using ACV to pickle your favorite veggies, such as cucumbers, carrots, radishes or squash by boiling the vinegar with water, salt and sugar and then mixing with your favorite herbs and spices.

24. Keeps Dishes Clean

Adding a bit of ACV to your detergent when washing the dishes can be an easy and effective way to kill off bacteria and keep dishes clean. If using a dishwasher, some even recommend adding it directly to the water a few minutes after starting it up to boost the bacteria-busting effects.

25. Adds Flavor to Homemade Salad Dressings

ACV can bring a zesty burst of flavor to your favorite homemade salad dressings and vinaigrettes. Simply mix with some olive oil, salt, pepper and spices for an easy way to dress up your salads.

26. Decreases Dandruff

For an easy alternative to chemical-laden soaps and shampoos used to target dandruff, give ACV a try. Massaging it into the scalp is thought to help inhibit the growth of Malassezia, a specific strain of fungus that contributes to dandruff and the dry, itchy scalp that comes with it.

27. Promotes Oral Hygiene

Some claim that apple cider vinegar can help battle bad breath by killing off the harmful bacteria in your mouth. Use it as a mouthwash by diluting one tablespoon in a cup of water and rinsing your mouth one to two times daily.

28. Boosts Bubble Baths

In addition to keeping skin healthy and clear as a natural toner, many also add ACV to bubble baths to increase circulation, support hair and skin health and fight odor naturally. Ideally, add about 1-2 cups of apple cider vinegar to your detox bath and soak for 20–30 minutes. Then, be sure to take a shower to help rinse off any excess vinegar from the skin.

29. Stops Hiccups

For an easy natural hiccup remedy, try combining a teaspoon of sugar with just a few drops of apple cider vinegar. Supposedly, the sour taste of the ACV mixed with the coarse texture of the sugar can help ease hiccups by triggering a specific set of nerves responsible for the contractions that cause them.

30. Kills Weeds Naturally

Gardeners and green thumbs can use ACV as a natural, pet-friendly weed killer to help protect plants. There are plenty of resources available for how to make apple cider vinegar weed killer, but it's typically either used alone or mixed with soap, salt, lemon juice or even essential oils and sprayed directly on weeds. Be sure to spray carefully and avoid getting the solution on healthy plants as it can potentially harm the other plants in your garden.

Types and ACV Dosage

You may be wondering: Can I drink apple cider vinegar everyday? Drinking up to two tablespoons per day diluted with water has been shown to be safe and effective for a variety of different conditions. Some also opt to take apple cider vinegar pills containing a similar amount, although research is limited on the effectiveness of these supplements.

With ACV, terms like organic and raw are tossed around pretty loosely, making it hard to decipher what you're actually getting when you grab a bottle from the store.

To maximize the apple cider vinegar benefits, you should pick organic, raw and unfiltered apple cider vinegar whenever possible. It should also be murky with a web-like appearance and the mother still intact to get the most nutritional bang for your buck.

Here's what those terms actually mean and why you should pick organic, raw and unfiltered ACV whenever possible for the best apple cider vinegar benefits:

Organic Apple Cider Vinegar

If your ACV is labeled as certified organic, it means that it's free of genetically modified organisms and synthetic additives that can actually do more harm than good in terms of your health.

Raw Apple Cider Vinegar

Raw apple cider vinegar is unheated and unprocessed. This means that it still has the mother intact, which is a cluster of proteins, enzymes and beneficial bacteria often removed during processing. Consuming apple cider vinegar with mother intact ensures that you're able to maximize the potential health benefits of this powerful ingredient.

Unfiltered Apple Cider Vinegar

For most apple cider vinegar uses, you'll also want to go for unfiltered apple cider vinegar. When ACV is filtered, it removes the mother as well as any sediment, leaving behind a clear, amber vinegar.

Risks and Side Effects

Although apple cider vinegar consumption is healthy and safe for most people, consuming large amounts can lead to some negative effects on health. So what are the side effects of drinking apple cider vinegar everyday?

Some of the most common apple cider vinegar side effects include erosion of tooth enamel, burning of the throat or skin and decreased levels of potassium. Be sure to always dilute apple cider vinegar in water instead of drinking it straight to prevent negative side effects. You should also start with a low dose and work your way up to assess your tolerance.

If you're taking blood sugar medications, talk to your doctor before using apple cider vinegar. Because ACV may help reduce blood sugar levels, you may need to modify your dosage of diabetes medications to prevent hypoglycemia symptoms.

Although there is limited research available on the effects of apple cider vinegar on bone loss, one case study did find that consuming large amounts caused low potassium levels and decreased bone formation due to the high acidity. Therefore, it's important to keep intake in moderation and avoid consuming very high amounts to prevent negative side effects.

Finally, while there are a wide range of apple cider vinegar uses, it shouldn't be viewed as a quick fix or cure when it comes to your health. Instead, it should be paired with a nutritious diet and healthy lifestyle to really see results and the best apple cider vinegar benefits.

Final Thoughts

ACV is made from apple cider that has been fermented, producing healthy probiotics and enzymes and significantly slashing sugar and calories and those aren't the only apple cider vinegar benefits.

Apple cider vinegar benefits include improving weight loss, dropping blood pressure and cholesterol levels, stabilizing blood sugar, enhancing skin health, and relieving acid reflux symptoms.

What is organic apple cider vinegar good for? 

There are a wide range of apple cider vinegar uses, from making all-natural household cleaners and bug sprays to whitening teeth and aiding in detoxification.

Opt for raw, unfiltered and organic ACV with the mother still intact as this type of ACV provides the most apple cider vinegar benefits.

Remember to dilute apple cider vinegar in water, use it in moderation, and pair it with a nutritious diet and healthy lifestyle to maximize apple cider vinegar benefits. It even fits in seamlessly to the popular keto diet.

Top 6 Health Benefits Oat Bran Nutrition (+ How to Use It)

There's oat bran, oat groat, oatmeal, rolled oats, yes, it can get a little confusing to understand the difference between these many terms. But the most common question may be which type of oat is healthiest? Does the way an oat groat is split, steamed or rolled impact its health benefits?

Research shows that the consumption of oats, oatmeal and oat bran provides a number of benefits, including their ability to reduce cholesterol levels, inflammation of arteries and the occurrence of coronary heart disease.

Perhaps oat bran's biggest attribute is its soluble fiber content. This allows for its ability to benefit your digestion, heart health, weight management and cholesterol levels. Plus, the outer layer of the oat seed is also a good source of plant-based protein and micronutrients.

It's safe to say that oat bran can be considered a healthy food that can work to benefit your health.

What Is Oat Bran?

Oat bran is the outer layer of the oat groat, or seed. To make oat bran, the outer shell of the whole oat groat is removed and separated from the endosperm during the processing phase. The layers of the oat groat are often separated in order to make the grain easier to cook.

Oats come from the Avena sativa plant, which is grown for its seeds. Oatmeal, rolled oats and most other foods made from oats contain bran, but you can also purchase oat bran separately and add it to meals to increase the fiber, protein and micronutrient content.

Is oat bran gluten-free? 

12 Cilantro Benefits, Nutrition and Recipes

Cilantro benefits are impressive, but it can be a pretty polarizing ingredient. While some love its refreshing flavor, others find that it leaves a soapy, unpleasant aftertaste. However, regardless of which end of the spectrum you fall on, there's no doubting that it is packed with micronutrients, antioxidants and other medicinal compounds that can have a huge impact on overall health.

So what does cilantro do to your body? This article will take a look at the potential cilantro benefits and side effects, plus some easy ways to add this versatile, healing herb to your daily diet.

What Is Cilantro?

Cilantro is a popular herb popular around the globe that resembles flat leaf parsley at first glance, but at first sniff, it transports you to the Mediterranean, Mexico, Asia and India. It gives a fresh boost of flavor, without the addition of sea salt or other seasonings.

This versatile herb is used in everything from guacamole and salsa to curries, noodle dishes and chimichurri sauces of Argentina. Not only does this flavorful, bright herb have unlimited culinary applications, but surprisingly to many people cilantro benefits the body and has many known healing properties.

One of the reasons that it is so unique is due to its versatility. While green and leafy, it brings a fresh, nearly citrusy flavor to foods. Once it flowers, it produces the seeds, and the flavor of the leaves intensify. Plus, the coriander seeds that it yields contain their own health benefits. Although still citrusy in nature, coriander has a warm, almost nutty flavor, making it the perfect complement for pickling, sausages, breads and earning it a spot as one of the central spices in garam masala.

Cilantro Benefits

1. Rids the Body of Heavy Metals

Arsenic, cadmium, aluminum, lead and mercury can become resident in our tissues. This can lead to heart disease, hormonal imbalances, neurological conditions, infertility and so much more. Cilantro, also known scientifically as Coriandrum sativum, has been shown to bind these toxic metals together, loosening them from tissue and facilitating their elimination from the body.

One animal model found that Coriandrum sativum significantly decreased lead-induced oxidative stress, while another study found that it actually accelerated the removal of heavy metals from the body. In this study, the herb was used to help remove stubborn heavy metal deposits that continued to plague patients, even after initial infection symptoms had faded.

2. Protects Against Oxidative Stress

Oxidative stress is linked to a wide array of degenerative diseases, including some types of cancer, heart disease, arthritis, Alzheimer's disease, macular degeneration and much more.

This herb's strong antioxidant properties, in part due to the flavonoid quercetin, helps protect against the damage caused by free radicals in the body. A recent in vitro study found that Coriandrum sativum actually protects against oxidative stress, thanks to its high content of antioxidants.

3. Reduces Anxiety

This herb can help calm the nerves and improve sleep quality due to its natural sedative properties. A recent animal model published in the Indian Journal of Pharmacology found that high levels of cilantro extract produced the same anti-anxiety effects as the popular prescription drug, valium (diazepam).

Some of the most common side effects of valium include confusion, hallucinations, risk-taking behavior, agitation, aggression, memory problems and muscle weakness. The extract of this herb could potentially help relieve anxiety and improve your sleep without these potentially dangerous side effects.

4. Lowers Blood Sugar Levels

The leaves and stems of cilantro have been shown to help lower blood sugar levels in animal studies. One study published in the Journal of Food Sciences showed that when diabetes has been diagnosed, the plant helps support healthy liver function and balance blood sugar.

Researchers believe that the results support Coriandrum sativum as a remedy for diabetes. Chop the leaves and stems and add to salads, salsas and smoothies to lower your blood sugar levels and improve overall health.

5. Supports Heart Health

Some research shows that this herb could help promote heart health by reducing several risk factors for heart disease. In fact, the results of one animal study indicated that cilantro benefits cholesterol and triglyceride levels in the body by helping lower them. Another study published in Food and Chemical Toxicology found that the polyphenols and natural cardioprotective nutrients found in the herb can help prevent oxidative damage that is specifically associated with heart damage.

6. Prevents Urinary Tract Infections

There are many factors that can contribute to urinary tract infections, including bacterial growth, sexual activity, genetics or diabetes. Cilantro's antibacterial compounds could potentially help keep the urinary tract healthy and free from unhealthy bacteria in a healthy alkaline environment. In addition, coriander seeds are helpful in relieving symptoms if a UTI does occur.

Simply soak 1.5 teaspoons of dried coriander seeds overnight in two cups of water. Strain and drink, or just add to your morning smoothie. It's believed to help relieve the discomfort and pain associated with the UTI and help to speed your healing.



7. Settles Digestive Upset

Cilantro benefits have been used throughout the world for thousands of years, including to settle nauseous tummies, prevent gas and bloating, relieve indigestion and heartburn, and ease stomach cramps. It also aids in efficient digestion by helping produce digestive enzymes that promote the breakdown of foods. In many cuisines, fresh cilantro accompanies hot and spicy dishes because of its cooling effects.

Hot curry dishes, green chili and spicy Thai noodle dishes all are better tolerated by many people with the simple addition of just a touch of fresh, chopped cilantro. This cooling effect can help prevent heartburn after spicy meals. If gas or bloating is a problem, try adding chopped cilantro as a garnish for legume dishes and to salads.

8. Protects Against Food Poisoning

Cilantro benefits not only detox the body, but also protect it from infection and toxins. Its natural antibacterial properties may help protect against both food- and waterborne diseases, including food poisoning and dysentery. Research published in the International Journal of Food Microbiology studied dill, coriander and eucalyptus and found that cilantro was particularly effective in fighting Listeria monocytogenes, a specific strain of bacteria that causes listeriosis.

9. Supports Healthy Menstrual Function

Coriander seed from cilantro benefits healthy menstrual function by regulating proper endocrine gland function and the hormones that regulate menstrual cycles. In addition, coriander is believed to help reduce the bloating, cramps and pain during the cycle.

10. Prevents Neurological Inflammation

Neurodegenerative diseases, including Alzheimer's, Parkinson's and multiple sclerosis, are associated with chronic inflammation. A study published in Molecular Neurobiology found that diets high in turmeric, pepper, clove, ginger, garlic, cinnamon and coriander could potentially help prevent the inflammation associated with these devastating diseases. Researchers also noted that populations with diets rich in these herbs and spices showed lower incidences of neurological degeneration.

11. May Help Protect Against Colon Cancer

Some promising research conducted on animals suggests that coriander could help protect against colon cancer by reducing cholesterol levels and increasing the excretion of sterol compounds and bile. This process decreases toxic levels in the colon, lowering the risk for cancer.

12. Soothes Skin Irritation

Cilantro is used both internally and externally as a remedy for skin irritations, including hives, sunburns and poison ivy. Its natural antihistamines help calm the immune system response against allergens. Fresh cilantro and coconut oil can be blended together and applied topically to soothe sunburns, dry skin, poison ivy and hives caused by an allergic reaction.

To get all the cilantro benefits, try blending with water instead of coconut oil and strain. Apply it to the skin, and drink the remaining juice. This two-pronged approach is particularly helpful when seeking relief due to an allergic reaction.

Nutrition Facts

Cilantro benefits come from its rich supply of phytonutrients, flavonoids and phenolic compounds. It’s also low in calories and packs a good amount of vitamin K and vitamin A into every serving.
A quarter cup (about four grams) of this herb contains approximately:

1 calorie
0.1 grams carbohydrates
0.1 grams protein
0.1 grams fiber
12.4 micrograms vitamin K (16 percent DV)
270 international units vitamin A (5 percent DV)
1.1 milligrams vitamin C (2 percent DV)
0.1 milligrams vitamin E (1 percent DV)
2.5 micrograms folate (1 percent DV)
20.8 milligrams potassium (1 percent DV)

Cilantro vs. Coriander

Many people are familiar with the coriander spice and often wonder: What is coriander? Are coriander and cilantro the same thing?

Cilantro and coriander both come from the same plant, also known as Coriandrum sativum, or the cilantro plant. The term cilantro refers to the stalks and leaves, while coriander refers to dried cilantro seeds. While cilantro is generally sold and consumed fresh, the seeds are used either whole or ground into a fine powder.

There are also several other differences between coriander vs. cilantro, including the way that each tastes and how the two herbs are used in cooking.



How to Select, Store

Cilantro is widely available at most grocery stores and can be found in the produce section alongside other fresh herbs like thyme and basil. Look for bright, even leaves with no wilting to ensure you get the best quality possible.

Additionally, be sure to differentiate between cilantro vs. parsley, which are often very similar in appearance. Although cilantro is often used as a substitute for parsley, it does have a unique flavor all its own and may not be a suitable swap in every dish. The main differences between parsley vs. cilantro can be spotted in the leaves of the plant. While parsley has pointed, flat leaves, cilantro's leaves are more rounded with jagged edges.

When it comes to how to store cilantro, be sure to give it a quick rinse in fresh water to remove any dirt or grit. Store upright in a jar with an inch or two of water, cover with a plastic bag and refrigerate. Be sure to remove any wilted or slimy leaves before covering in plastic, and the it should remain beautiful for up to 10 days. Drying it is not recommended, as the fresh, citrusy flavor is diminished with dried cilantro.

This herb can be used to add a burst of flavor to just about any dish. It works well paired with lime in cilantro rice dishes or cilantro lime shrimp. It can also be used to make dressings, sauces, curries and more. You can even use it as a garnish for a pop of color, taste and nutrients by making cilantro tacos, salsa or guacamole.

While coriander can be added throughout the cooking process, cilantro actually loses its signature strength and cilantro benefits when introduced to heat. It is best to add fresh, chopped cilantro leaves just prior to serving in hot dishes. For raw preparations, such as salsas, guacamole and smoothies, it can be added at any point.

Rare instances of severe allergic reactions have been linked to occupational exposure. In these uncommon cases, research suggests that anaphylaxis and respiratory symptoms are due to repeated exposure, most often in processing facilities. Individuals with bronchitis or asthma should be careful when using dried, ground coriander as it may cause irritation in the bronchial arteries.

Final Thoughts

An herb that is favored for its versatility, refreshing flavor and citrusy aroma, cilantro benefits are vast.

While the term itself refers to the leaves and stalks of the cilantro plant, coriander is a spice derived from the dried seeds. Although they come from the same plant, the two have very different flavors and are used in different dishes as well.

Researchers have turned up a long list of potential cilantro health benefits. Potential health benefits of cilantro include improved heart health, decreased anxiety, lower blood sugar levels, protection against oxidative stress and more.

It is also low in calories but high in antioxidants along with vitamin K and vitamin A.

Best of all, it is easy to enjoy and can be found in a variety of recipes, such as soups, salsas and sauces - as well as dishes like cilantro dressing and cilantro lime vinaigrette.

Top 6 Benefits & Uses

In addition to being a pantry staple, cinnamon is a potent ingredient that holds valuable medicinal properties. While most are well-aware of the many health benefits of cinnamon, very few are able to distinguish between the many different types.

Saigon cinnamon, in particular, is a specific variety of cinnamon with a stronger, more distinct flavor and unique chemical composition that sets it apart from other spices.

So which type of cinnamon is healthiest?